Quick answer: This is a free 28 day calisthenics workout plan for beginners. Day 1 is a fifteen minute test. Then you alternate two strength workouts, A and B, with easy fifteen minute practice days in between, move up to harder versions in weeks 3 and 4, and repeat the test on day 28. No gym and no equipment: a sturdy table, or two chairs, is enough for the rows.
Most 28 day challenges are a daily circuit that looks the same on day 28 as on day 1. This one uses real sets and rep ranges, a clear rule for when to move up, and a log that shows you what changed. Every exercise has an easier and a harder version, so there is always one you can do today.
Download the challenge. Fifteen pages, free, no sign-up. Print the log sheet and start on day 1.
This challenge is free in THYMOS. The same 28 days, starting with the day 1 test. Set your starting points once, log every set, and see day 28 next to day 1.
What is inside
- The day 1 test. Push-ups, table rows, squats, a plank and, if you have a bar, a dead hang. Fifteen minutes, and the only numbers day 28 is compared against.
- Workouts A and B. Five exercises each: A pushes and trains the legs, B pulls and trains the hips and back. Sets, rep ranges and rest for every exercise.
- Practice days. Fifteen easy minutes between strength days that keep the habit without taking recovery away.
- Moving up. One rule for every exercise: top of the rep range on every set, then the harder version. A table shows what each version upgrades to.
- Week 4 and the retest. A fourth set on the first two exercises, a lighter day 26, a full rest day and the day 28 retest.
- If you have a pull-up bar. Three additions that fit in without changing anything else.
- An illustrated exercise library. All 21 movements, each with a picture and the cues that matter.
- A 28 day log. A printable sheet with day 1 and day 28 side by side.
Who it is for
You are new to strength training, or coming back after a long break, and you want a short, structured start you can do at home. When you finish, continue with the twelve week plan linked below: it uses the same rules over three blocks.